Weights Training

Old-Salt

Hi, I start the CIC in a few months (not sure exactly when, "paperwork" and all that) and I was wondering what sort of weights program I should be doing? If I was playing sport, pre-season would be all strength weights, start of season would be strength/plyometrics and towards the end it would be endurance weights. Is that what i should be doing now?

Ooh, there's a nasty splinter on that trench ladder, sir! A bloke could really hurt himself on that

Old-Salt

Old-Salt

To my knowledge main physical assessments upon joining are going to be 1.5 miler, sit-ups, press-ups, and you also do heaves (chin-ups).
So in order to use weight training to improve your BFT train certain muscles that are used in these assessments.
So:

- Do more running and get your 1.5 miler time down.

- Do some bench pressing, the main muscles used in this exercise are the pectorals (chest) and triceps which are both used in press-ups. aim to use a weight around 30-50kg and do as many repitions as you can stop and repeat twice.

- You most probably will be asked to do press-ups with elbows tucked and hands in-line with your shoulders, this variation puts more enphasis on the tricep and shoulder muscle group(s). i would suggest doing tricep extensions to help condition and strengthen these muscles.

- As for heaves, try and get to your local gym and use the lateral pull-down machine this will again help condition and strengthen the muscles used in heaves. If not get a pull-up bar and practice, practice, practice, do different variations like overhand wide grip etc.

As for sit-ups just do them, everyday monday-friday and rest (go out on the p1ss) sat and sunday. you could also try holding a dumbell when doing sit-ups as it adds extra resistance for your abs to work against.